“180508-Class”

Deadlift / "Smooth Criminal" Class WOD

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Deadlift then AMRAP in 15 minutes

Deadlift

Heavy Set of 3

"Smooth Criminal"

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Beginning class by building to a heavy triple on the deadlift. The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to come within the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete unbroken when fresh, and in a maximum of 3 sets every round.

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Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 3 sets at this point in the workout, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout.

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WODwell